Carole's Italian kale, white bean and vegetable soup

After several creative sessions in the kitchen, I came up with this recipe for a healthy, delicious, nutrient dense soup. Kale is loaded with vitamins K, C and A. 

The other vegetables in this recipe are bursting with vitamins and nutrients too.

Among their many important functions, vitamin K is essential for bone health, vitamin C supports our immune system, and vitamin A is necessary for eye health.

Even though our bodies process beans as carbohydrates, cannellini beans have a fair amount of protein and fiber. And if you decide to use bone broth, it will add more protein. 

Carole Jakucs Italian Kale, white bean and vegetable soup - 2020 - image subject to copyright.

Carole's Italian Kale, White Bean and Vegetable Soup

Ingredients:

• 4 tablespoons olive oil
• 1 (16-oz) bag of peeled, baby carrots, sliced or chopped (about 2 cups)
• 3 – 4 large celery stalks, rinsed and chopped (about 2 cups)
• 1 medium sweet or yellow onion, chopped (about 2 cups chopped)
• 1 bunch of kale rinsed, remove large stems and finely chop the remaining leaves (about 6 loosely packed cups of kale leaves)
• 1 (32-ounce) container chicken bone broth, chicken broth or vegetable broth
• 2 (15.5-ounce) cans cannellini beans (drained), you can substitute great northern beans if you don’t have cannellini beans
• 1 (28-ounce) can diced tomatoes (with juice)
• If you like potato in your soup, you can add one medium potato, skinned and finely chopped (this is optional)
• 1 tablespoon freshly minced garlic
• 2 – 3 tablespoons Italian seasoning, to taste
• Salt and pepper, to taste

Instructions:

• Heat olive oil for one minute over low heat in a 5 or 6-quart pot. Add onions, celery, carrots and cook for 4 minutes, stirring frequently.
• Add kale and cook for an additional 4 minutes, stirring frequently.
• Add broth, cannellini beans, diced tomatoes, potato (if you decide to use), garlic, Italian seasoning, salt and pepper. Bring to a gentle boil. Reduce heat and cover keeping a gentle simmer. Cook with lid for 25 – 35 minutes, or until carrots are tender. 

Carole Jakucs Italian kale, white bean, and vegetable-soup - 2020 - image subject to copyright.

Try this soup and enjoy. Wishing you good health!

10 tips to have fun and stay fit during the stay-at-home order for COVID-19

It’s important to keep busy and remain positive during the stay-at-home order due to COVID-19. Some fun ways I found to stay busy and fit are:

 

Photo credit of coronavirus image: CDC/ Alissa Eckert, MS; Dan Higgins, MAMS

1. Work from home if your job allows.
2. Catch up on reading books you’ve not had time to read.
3. If you begin to feel stressed or fearful, consider prayer, meditation or relaxation breathing. These can help calm your mind.
4. Reach out electronically to family and friends you miss.
5. Discover some great new music and new composers to listen to.
6. Stay physically active with fun dance and exercise videos via stream or DVD.  The choices are endless; jazz, tap, ballet, hip-hop, Bollywood, Tai Chi and Yoga.
7. And don’t forget stretching and resistance training. Both are an important part of a complete fitness program in addition to cardio.
8. Since going out to eat is on hold right now, consider trying some new, healthy recipes to dazzle your taste buds and alleviate boredom.
9. Consider decluttering closets and cabinets while you’re stuck at home. Prepare bags of unwanted clothes and other items for donation to your favorite charities. Helping others can help us too.
10. And last; resist the temptation to overindulge in junk foods, alcohol or other drugs. You’ll feel better for it both physically and mentally if you maintain a healthy diet, weight and lifestyle.